Golden Lentil and Chickpea Curry
I was a loyal customer of the jarred simmer sauce section for years. There were so many options — tikka masala, korma, rogan josh. They seemed like a genius shortcut. They were, in practice, a way to eat a dessert’s worth of sugar while feeling virtuous about eating vegetables.
When I started reading labels and sugar and I had our falling out, I discovered that the second ingredient in many of my favourite jars was sugar. Or corn syrup. Or both. The entire thing had to go. Learning to build a curry from whole spices and coconut milk took about one attempt — and the depth of flavour was immediately better than anything from a jar.
The most important step is blooming your spices. Add the turmeric and curry powder to the hot oil and stir for a full minute before adding any liquid. This is where the flavour is built. Don’t rush it.
*Per USDA FoodData Central
The Swap Snapshot
| Typical Version | The Sugar Swap Version | Sugar per serving* |
|---|---|---|
| Jarred Curry Simmer Sauce Commercial sauce — sugar or corn syrup often second ingredient |
Homemade Spiced Coconut Curry Whole spices, unsweetened coconut milk, no added sugar |
16g→5g |
*Based on USDA FoodData Central values. The Sugar Swap is not medical or nutritional advice.
Ingredients
Serves 4 · Scale as needed
- ½ cup red lentils, rinsed
- 1 cup canned chickpeas, rinsed
- 1 can (400ml) ⇄ unsweetened coconut milk ⇄ the swap base
- 1 tbsp ⇄ curry powder ⇄ the swap flavour
- 1 tsp turmeric
- ½ small onion, diced
- 1 tbsp olive oil
- salt to taste
Instructions
-
1
Heat olive oil in a heavy-based pot over medium heat. Add the diced onion and cook for 5–6 minutes until softened and lightly golden.
-
2
Add the curry powder and turmeric. Stir constantly for 1 full minute until the spices are fragrant.
⇄ Swap NoteThis step is where the swap earns its keep. Without sugar to prop up the flavour, the spices do all the work — and blooming them in oil releases the essential oils that make a proper curry taste like a proper curry.
-
3
Stir in the rinsed lentils, chickpeas, and the full can of coconut milk. Add 200ml water and stir to combine.
-
4
Bring to a gentle simmer and cook for 15–20 minutes, stirring occasionally, until the lentils are completely tender and the sauce has thickened. Season with salt.
Why I Made This Swap
Commercial curry simmer sauces often contain sugar as a second or third ingredient — contributing up to 16g per serving. Building a curry from whole spices and unsweetened coconut milk delivers a far more complex, layered flavour with zero added sugar. The lentils and chickpeas provide 12g of fibre per serving and a complete plant-based protein profile.
Common Mistakes
- Using light coconut milk. Light coconut milk is watered down and gives you a thin, unsatisfying curry. Full-fat only — the fat is what gives you that rich, restaurant-quality texture.
- Not blooming the spices. Adding spices directly to liquid is the single most common curry mistake. They must be cooked in hot oil first. One minute. Don’t skip it.
- Cooking on too high a heat. A rapid boil breaks down the coconut milk and makes the curry oily. Keep it at a gentle simmer throughout.
Storage
This curry is genuinely better the next day — the spices deepen beautifully overnight. Store in the fridge for up to 4 days or freeze in portions for up to 3 months.
Nutrition per serving
*Per USDA FoodData Central · Typical version: 16g sugar · The Sugar Swap is not medical or nutritional advice.
Frequently Asked Questions
Can I add spinach?
Yes — stir a large handful of fresh spinach into the curry in the last 2 minutes of cooking. It wilts quickly and adds iron and colour.
Is this curry spicy?
Aromatic rather than hot. The curry powder provides warmth and complexity without significant heat. Add chilli flakes or fresh chilli if you prefer more fire.
Can I use green or brown lentils instead of red?
Red lentils break down and thicken the sauce as they cook — which is what you want here. Green and brown lentils hold their shape, giving a different texture. Both work, but the consistency will be different.
